If you're getting 5 good days in and hitting every body part at least twice a week you're good. You could do a PPL for 3 days then 2 days of Upper/Lower. You could even go 5 days of PPL then 2 days rest then pick up where you left off, which would make things wonky but example PPLPP RR LPPLP RR PLPPLP etc. The main thing is consistency.Posted by u/TwistXJ - 6 votes and no comments3 sets of 10 to 12 reps. Perform 3 sets of 10 to 12 on each side. "We can explosively pull from the floor, and we also have the additional benefit of allowing the elbow to stay tighter to our ...Increasing performance on rep strength is certainly key to seeing increases in muscle mass. Although increases in volume week per week will cause more fatigue which can hide actual increases in performance. Getting the best of both worlds while simultaneously lowering RIR is best for hypertrophy and strength.3-day PPL is suboptimal as you are only training each muscle group once a week. You will still make gains, but they will be slower compared to volume-equated splits that train each muscle group at least 2x/week. If you can add 1 more day per week to your training, consider a 4-day upper/lower split. This routine is modified PPL routine. I did the Reddit PPL routine for about 6 months but due to work and schedule issues, I have had to cut back on the time I can spend in the gym. I wanted to post this modified PPL-type routine and see what people thought. Schedule. I have essentially combined the L day into both P days.Nowadays, I get weared out by the end of the week nearing that lovely rest day, but the rest day replenishes my physical and mental energy to start the next week again. Bob3729 • 6 yr. ago. Make sure you're timing your rest. In large compounds, 3 mins between sets, on accessories, 1min rest between sets.Ive been working out for over a year on PPL, starting January 2017, and have been on it since. I've been on a PPL routine for the past 3 months but I can't seem to increase weight on bench or shoulder press.That’s 4 times per muscle group every 3 weeks, but obviously not as good as the 6 times that a 4 day Upper/Lower split would allow. The only other option would be to lift every day M-F (5 workouts per muscle group/3 weeks) but that doesn’t seem like enough rest: Monday: Push. Tuesday: Legs/Core. Wednesday: Pull.I usually do around 4 exercises with lots of sets, rep schemes like 5x3, 5x5, 10x3, 10x10, etc. I think the best PPL program around is Coolcicada's PPL which originated on these bodybuilding forums. IMO a lot of Reddit programs are always lacking something whether it be volume, frequency, or just choice of exercises.Best 4 day split according to research | Push+Pull only (legs included) According to recent research (last 10 years), this is my routine based on this parameters: - Train each muscle twice per week. - Weekly volume around 12 sets (6-7 Reps) for a mix of hypertorphy and strenght (4 sets compound exercises, 3-4 sets isolation exercises). - Rest ...PUSH PULL LEGS ROUTINE COMPLETE GUIDE. One of the first pros of PPL is the flexibility of focus. This means that you can follow the split regardless of your training focus (e.g., strength gains, muscle mass, general fitness, or athletic training). The next pro of the PPL split is something called functional efficiency. Heh, you'd better specify the routine here - I personally don't know it. Just make sure you are hitting: Chest, biceps, triceps, shoulders, Squats, deadlifts, and abs. Thats about it. Quite frankly - just find what you like and start doing it. Ask strong men from your gym - they will always help. Now go on and rip your body!It's great that you're seeking advice and looking for ways to improve your workout routine. Your current Arnold x PPL split seems to be well-rounded and covers all major muscle groups. For chest/back day, you could consider incorporating some exercises that target specific areas of the chest and back, such as incline bench press or wide-grip ...mjcii • 5 yr. ago. Typically, a true beginner to weight training is not going to be able to recover fast enough to train 6 days per week (6 consecutive days) with the kind of volume you would typically see of a PPLPPL routine. Training 6 days per week allows you to accumulate a lot more volume than training less.The PPL workout routine can be performed in either push, pull, legs or pull, push, legs order. Type of lifts (PPL) The Reddit PPL program divides the workout sessions based on the type of lifts. On one working day, you have to perform only one type of lifts throughout the session that would either be push-type, pull-type or legs specific.Pull Ups 5x10. One Arm DB Row 3x12. Cable Straight Arm Pulldown 3x15. Alternate Bicep Curl 3x12. Arnold Curl 2x10. It's is my 4th week running this program, down from 88kg to 85.5kg @13%BF. Getting stronger and leaner. Height: 186 or 6'1. Calories around 2000-2100kcal, 180g P, 150g C, 80g F .You cant just tell someone who is first starting bulking to "eat everything in sight". This is how people dreamer bulk and end up adding more fat than muscle. You need to take it slow. ICF is a good program, and its gains are impressive for the first few months. I agree you need to eat a lot to fully reap it.Aug 4, 2023 · Metallicadpa 6 Day PPL v3.04 (Reddit PPL) Program Spreadsheet. Update: A new spreadsheet for this program is now available. It tracks 12 weeks at a time, progresses weight per workout automatically, and is easier to customize. It is linked below. Push, Pull, Legs (PPL) routines offer a great template for achieving strength and …5/3/1 - Boring But Big. One of the most popular 5/3/1 variants. Simple to follow and good for both strength and size. 4 days of lifting. 5/3/1 - Building the Monolith. A variant of the 5/3/1 program with a focus on building size. 3 days of lifting, 3 days of cardio/conditioning. The GZCL Method.Are you looking to build lean muscle mass and achieve a sculpted physique? One of the key elements in achieving your goal is following a well-structured workout routine. Building lean muscle mass requires a combination of strength training ...The PPL split allows you to train each muscle twice a week and help increase strength and size over time, as shown in a study published by Sports Medicine. 1 Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2016 Nov;46(11):1689 ...1. outrider567 • 8 yr. ago. walking up and down an elevated boardwalk between 5 and 6 AM, 4 to 5 times a week--40 minutes, walk up and down 480 steps--have a fruit/veggie smoothie later, kale, spinach,carrots, pomegranite juice,apple cider,banana, 7 strawberries all in the blender. 1.The PPL routine has been a highly effective and reliable split used successfully by powerlifters and bodybuilders ranging from beginner to professional. This is because it effectively groups synergistic muscles and is easily adaptable to a variety of constraints and performance goals. ... Reddit PPL (Push Pull Legs Reddit) Because we ...That PPL in particular IS for novices. PPL isn't a specific program, it's a means of organizing your workout. Most PPLs you find online are just a routine, aka a list of exercises, when a beginner needs a structured program. Most (not all) other PPL programs are geared towards intermediate lifters.3 Day Push Pull Legs Workout Routine (Intermediate) Day 1 – Chest, Shoulder, and Triceps – Push exercises. Day 2 – Back, Rear Delt, Biceps, and Core – Pull exercises. Day 3 – Quads, Hamstrings, Calves, and Glutes – Legs workouts.The program is a six days per week pull, push legs split. The goal of this split is to maximize hypertrophy through overloading and a lot of volume. Every day is designed in the same kind of way. The first exercise is a heavy loading exercise with around 6 reps. The movements after that are designed to targets the muscles on each specific day. Metallicadpa's PPL routine has some parallels to PHUL and PHAT, hitting muscles twice a week, aiming for both strength and growth, but the thing that makes it unique is the lack of separation between distinct power and hypertrophy days. There are two big things to consider: If you change a routine, it is no longer the same routine. At all.No. Doing it 5 days instead of 6 will kill every single last one of your gains. Literally no progress... The entire point of PPL is to ensure different muscle groups get rest. Missing a day is like missing a day in any other beginner program (i.e. it really doesn't matter). 8.I'm no expert, but have been seeing great results as a beginner with a four day half hour routine I based on PPL. Basically goes PPLU. 1 - deadlift, pull ups, db row, face pull, curls if there's time. 2 - bench, overhead, incline db, tri pulldowns and extensions superset with lat raises.There's no law that states that your program must look identical from week to week. You can just rotate the left-over day to the next week, so your weeks go. Week 1: PPLPP. Week 2: LPPLP. Week 3: PLPPL. Week 4: (same as week 1) Inject two rest days where you need to in the weeks. dvandriesen • 5 yr. ago. That was kind a what I was thinking. In today’s fast-paced world, finding ways to streamline our daily routines and make our lives more efficient is crucial. One such way is by downloading the Alexa app, a revolutionary tool that can transform the way you navigate your daily t...Eat protein, take walks. Enjoy it! For your next program, I recommend the r/Fitness Basic Beginner Routine. The whole point of it is to get acclimated to barbells and the basic compound lifts. It's listed as a 3 day program, but in reality it's 2 days (Day A and Day B). So you can play with the timing to see what best works with your schedule ...Kiwi62 • 8 yr. ago. A bro split focuses on mirror muscles. It's typically bad because a lot of muscles that aren't immediately popular for aesthetics are actually immensely important in looking good, such as the legs, calves, lower back, glutes and traps. There are numerous excellent routines.PPL is out of question since it requires me to be in gym for 6 days which is too much for me. So my best options are either 3 day Full Body or 4 day Upper-Lower split. These 3 articles will answer all your questions. Truthfully, every split works, but only if you can consistently stick with it week in and week out.i have the 6 times a week and looking for the 5, anyone dm to trade. Could you DM me the 6 times a week please? Yea man pls dm the 6. 8 mo. ago. dm me king. I'm having all the programs of jeff nippard with spreadsheets, for more details dm me on Instagram : the_aesthetics_fitness. polskabigg 9 days ago.Delt/Lat: Overhead press, Lateral raise, Lateral pulldown (with resist band); Ab: different crunch supersets, plank. Thursday - Saturday: repeat. Sunday (would love to have more leg days, but only once a week because of DOMS) Lunge, Squat, Deadlift.I may even transition back to it in the future; I'm currently running a 4 day UL split. Essentially, you're just going to need to find the equivalent exercises from, say, the PPL routine from r/Fitness in bodyweight, rather than using equipment. It wouldn't be too hard to change over if you gave it some effort, but you'd probably want to go ...Doable sure, but he's a bodybuilder who is not on a powerlifting routine. How many bodybuilders go up 75 pounds from 3 plates in 10 months. Hell great powerlifters took years to go from 3 to 4 plates. To go from 3 plates to close to 4 plates in less than a year is ridiculous for a lanky 6'3/6'4 guy. That's the giveaway.So here is my routine. I took a few various PPLs I had found online and made a few modifications to them to work with my equipment. I typically do pull-push-legs because I find it easier to deadlift the day after doing a lot of squats that I do the other way around.Super basic: 224g of baked chicken or 12oz frozen tilapia or 8oz ground beef. 128-200g of brown/white basmati rice or 4-5 whole wheat tortilla. 3 cups - 225g of Mixed vegetables (Mandatory for every meal) Now, the trick is to add some sauces and spices if you want to keep sane. Depends on how advanced you are. OP will probably be starting with novice level lifts so will be able to gain strength on a cut, whereas someone with a 200kg bench would probably lose strength (unless they're on gear). He says he's at his fattest/weakest point, that's the best time to gain strength while cutting.This is my current routine which I typically complete in an 8-day period. I think it is pretty well balanced: A. Legs Back Squat 5/5 Romanian Deadlift 4/8 Leg Press 4/12 Or Negative Leg Press 4/6 Calf Raise 4/12 AbsWhat PPL Routines works for you? Hey, I'm about to start training 6 days a week and I need a good split. I was wondering what PPL Routines did you guys do and …ROUTINE/PROGRAM MEGATHREAD. "Our goals can only be reached through a vehicle of a plan, in which we must fervently believe, and upon which we must vigorously act. There is no other route to success." -- Pablo Picasso. r/Fitness is made up of great resources and people who know where to go. This is an attempt to pull it all into one.No offense but you shouldn't be making your own routine because this routine is terrible. There's no way in hell as a natural you should be doing 40-60 sets per workout 6 days per week. Follow one of the PPL splits on Reddit that are properly designed and tweak those as you wish. Make sure you are getting stronger.Progression. Increase weight by 1kg every for upper body and 2kg for lower body every week or workout. If AMRAP is 10 then double weight increase. Don't think a deload will be needed but you can stop gymming for 3-4 days to let your body heal back. Upto you.My best size and strength gains came from running an old Coan based routine. 4x a week focused on squat day, bench day, back and deadlift day, abs and shoulder day. It is a lot like 5/3/1, but is more like 12/10/8/5/3/1. So first two weeks working up to top set of 12, then 10, 8, 5, 3, 1 you get the idea.A push/pull routine is not a PPL routine without legs. Push/pull divides lower body movements into push movements (like squats) and pull movements (like DLs and other hip hinges). Someone was suggesting to take 6 day ppl and get rid of the L. That would be a routine without legs.Feb 19, 2017 · I've done SL, PPL, and Candito. I obv have to limit accessories or rest time to get as many lifts in as I can. I'll also do a 20-25 min cardio session at night a couple days a week as well. I'm in a bit of a rut and have been just doing an upper/lower routine and I'd like to start something new to get back on track.This is my current routine which I typically complete in an 8-day period. I think it is pretty well balanced: A. Legs Back Squat 5/5 Romanian Deadlift 4/8 Leg Press 4/12 Or Negative Leg Press 4/6 Calf Raise 4/12 AbsThe PPL split allows you to target each muscle effectively and helps build a defined physique. In this article, I'll share a couple of push pull legs 3 day split routines, one for beginners and one for intermediate. These routines will help you train in an organized manner and achieve the maximum results.Chest/Tris — Back/Bis — Legs — Shoulders — Arms — Shoulders — Legs. Chest is getting hit 3x a week with shoulder days (upper chest) Back can basically be 2-3 a week if you add pull/chin-ups to your arms day and a deadlift variation to a leg day. Legs is getting hit 2x a week. (I sometimes take a leg day as a rest during the week).Here’s how you can do the four-day dumbbell push pull workout routine to develop your physique. Day 1 – Chest, Triceps, Shoulders, and Quadriceps. Day 2 – Back, Biceps, and Hamstrings. Day 3 – OFF. Day 4 – Chest, Triceps, and Quadriceps. Day 5 – Back, Biceps, Shoulders, and Hamstrings. Day 6 – OFF.for awhile i was doing a routine that was a 6 day split of Chest/Shoulders and Back/Legs 3 times a week each; the main idea was do hypertrophy movements for whichever group you didn't do the power movements for that day, and the last two days of the week was hypertrophy for both.If you want more upper body volume, the. Just do a PPLPP with extra upper body exercises. If you think your lower body is already big, then reduce it to one Leg day. DavidVanLegendary • 7 yr. ago. If you're goals are purely aesthetic you still need big legs lol. That's still 4 upper body days and 2 lowers.The PPL routine has been a highly effective and reliable split used successfully by powerlifters and bodybuilders ranging from beginner to professional. This is because it effectively groups synergistic muscles and is easily adaptable to a variety of constraints and performance goals. ... Reddit PPL (Push Pull Legs Reddit) Because we ...This page is an index for the various types of workout routines that are commonly recommended on r/Fitness. If you're feeling overwhelmed, we recommend reading over our FAQ entry - How do I choose the right routine for my goals? Strength Training / Muscle Building Cardio and Conditioning Military / Law Enforcement / First Responder…Also my diet is very clean, definitely not a concern. I am 20M, ~165lbs (74.84 kg), ~5'8'' (172.72 cm) Where I am currently at (sets x reps): Pull-ups: 5x6 on a bar that hangs from a rope in the middle, or 5x7 on normal bar. Archer Push-ups: 4x8 w/ + 15lbs. L-sit: 25-30 second hold when fresh. Planche Progressions: I've been doing a lot of ...Push Pull Legs Routine: Best Science-Based Push Workout. So to sum everything up for you, here's what your push workout could look like: Incline Barbell Bench Press: 3-4 sets of 6-8 reps. Standing Dumbbell Shoulder Press: 3-4 sets of 10-15 reps. Paused Flat Dumbbell Press: 3-4 sets of 8-12 reps.The main difference between the two is that on the Arnold split, you train the chest and back together in the same workout. But on a PPL routine, the chest is trained on a separate day to the back. As a result, the Arnold split hits the biceps and triceps four times a week. They're trained directly on shoulders and arms day.Key features in how it differs from Reddit PPL: 5x5 lifts are now 3x5. 1x5 deadlift is now 3x5 as well. Introducing 3x8 lifts for a moderate rep range. Different progression scheme for 3x5 and 3x8 lifts, which keeps the volume consistent without assuming linear progress. Rep ranges above 8 are listed as 8+ or 12+, to focus on quality over ...Push Pull Legs 5 Day Split Routine for Bodybuilding. This PPL 5 day split involves high-rep sets (10 to 20) for the first three days and heavy-load low-rep sets (6 to 10) for the last two days. The high-rep sets help build muscles, while the heavier loads increase strength. Since this is a five-day weekly program, you won't have two leg ...Days 2: Legs, biceps and 1 shoulder exercise. Exercise 1: Dumbbell deadlifts & calf raises. Exercise 2: Dumbbell Romanian deadlift & bicep curls. Exercise 3: Dumbbell goblet squats & shoulder press. I work out 2 days in a row and rest the 3rd day. Do your ab workout at home or whenever you have the time.I've been doing metallicapda's PPL routine from reddit for the last month. Made some crazy gains for such a small amount. Because you are working each muscle group twice a week you are essentially making double the progress (especially as a beginner) than some routines where you just workout each muscle once a week.Dec 8, 2022 · Day #7: Rest. Many gym goers will use a five day PPL split to train push and pull muscles twice, and legs only once. This might be good for those with specific physique goals like bodybuilders, but if you’re lifting for general strength you’ll be better off with a balanced routine that hits all muscle groups twice.The 8-12 rep range would likely be your best bet, all things considered. Is this high volume workout, 200 push ups, 200 squats, 100 burpees, 100 crunches, 50 pull ups. It takes me about 30 min to do this! Take a look at Bob's Hypertrophy Routine in the programs from the wiki. I'll take a look at it!As such we should be able to do standard weightlifting and have it compliment the calisthenics instead of infringing on it. Of course this might inhibit muscle rest since a lot of muscle groups are trained pretty frequently. Anyways, here is an example routine: day 1 - weight push, calisthenics pull: bench press. military press.In my opinion, if you're going to a split, you should try a: Upper/lower. Push/pull. Straight arm/bent arm. Choosing a 2 day split tends to work better because you at least get about 2 days per workouts per week. PPL you get either 1-2x a week which makes it not so great for progress for beginner/intermediate.See Full Disclosure. The 6 day PPL program known as the "Reddit PPL" or "Metallicadpa PPL" is a great workout routine for those looking to increase strength and gain size. Several different spreadsheets have been created for this program, which I go into a bit below.Three distinct phases. Phase 1 is the Base Phase that uses moderate-high volume and moderate-high intensity plus a variety of advanced hypertrophy techniques to "lay the foundation" of hypertrophy. Phase 2 is the Maximum Overload Phase where we will use low volume and ultra-high intensity to increase familiarity with true muscular failure ...Tips for Starting Calisthenics Part 1. Master the basics. If you want to do the cool stuff like the muscle up, planche. You need a solid foundation. This means you need to able to atleast 12 pullups in a row, 30 pushups in a row and 20 dips in a row while being able to hold 10 second L sit holds.I typically spend 2 months in a hypertrophy block where I workout 5-6 days a week, utilizing high volume, high frequency, and low intensity. Then I do a 1 month strength block where workout 3-4 days per week with reduced frequency, reduced volume, and increased intensity. Works very well.PP split 6x a week. High frequency, volume, strength gain, and muscle gain. If you’re looking for a program instead of coming up with your own, I found Larry Wheels’s hypertrophy program to be very effective. It’s an 8 week program, 4 days a week. Only program you should be running is your own.The programs I've seen for PPL, or at least the popular ones have basically a huge selling point. LOOK GOOD NAKED. It's great because accessories are built in, and if you follow the PPLPPL routine you end up looking very good naked. Which is what a lot of people normally have as their goal when they start working out.One Reddit user, asked whether PPL workout (Reddit) or Coolcicada is the better PPL program, notes that " There is no "best" PPL, or routine. There is best for you and your current goals, but goals are always changing" [20].Compound lifts (squat, deadlift, OHP, pullup, bench) with progressive overload (add 1,25-5kg each day) gives you a huge boost to muscle hypertrophy. You want to be hitting all your muscles directly for optimal hypertrophy. Your routine is going to lead to underdeveloped arms, shoulders, calves, abs, etc.It auto-populates the spreadsheet for your weekly routine after you enter your choice of exercises in the "movement selection" page. Also, it helps to auto-calculate what weight you should use on your speed movements based on what weights you move earlier in the week (70% of it). Fill in the reps for each set and weight in the "week" page.I may even transition back to it in the future; I'm currently running a 4 day UL split. Essentially, you're just going to need to find the equivalent exercises from, say, the PPL routine from r/Fitness in bodyweight, rather than using equipment. It wouldn't be too hard to change over if you gave it some effort, but you'd probably want to go ...It's ok to follow an asynchronous schedule. I have done Bro 5d a week, PPL/PLP 4-5 d a week, Push/Pull 4 day a week and full body 3 day a week where i superset bench/row, lat pull/ohp, Bi/tri and for legs alternate with Squat, Leg Press, Deadlift. Truthfully i have found the Full Body 3 day SuperSet program the best.Here's how I break it down, if pro's want to critique or newbs want to have an example of a p/p/l 2xweek. Based off Kingbeef's "Do this routine instead of that dumb one" from T-Nation. Push A. Bench Press 3x4-8. Incline DB Press 3x6-10. Low-to-high Cable Flyes 3x8-12. Barbell Overhead Press 3x6-10. Cable Laterals 3x8-12.The most superior way to train is a type of full body routine. Type, because you need to consider variations, goals, hormonal profile and genes when programing a optimal workout rotuine that is not the average Joe's PPL. A training routine that covers most of your body on most days.If you want to be a more solid 180, go ahead and cut down to 160ish. If you feel like it's too much, then maintain or bulk again for a time. But if you cut that low slowly and then slowly bulk back up and then cut back down to 175-180, you'll be a much better built 175-180, which seems to be your plan. Good luck!View community ranking In the Top 1% of largest communities on Reddit. PPL Hybrid Routine? I've been doing a PPL routine for the past month, I was wondering if it would be wise to change it up a bit and do a hybrid workout. The PPL routine has me working out 6 days a week. Would it be a good idea to do hypertrophy for 3 days then strength for ...For every exercise I did 6-10 reps with a 4-1-4 cadence shooting to fail with 60-90 seconds of time under tension. 1 set for all exercises and no warm up. The version of the Ideal routine I got from Mike Mentzer didn't include an ab exercise or any hamstring curls.For the first 6-ish months I followed the 6-Day Reddit PPL (Metallicadpa's PPL) from the wiki, but I added extra sets of DL's, simply because I enjoy them. I eventually switched to 4-Day Jim Wendler 531 BBB (Upper/Lower split) after stalling out on the 5x5 scheme the Reddit PPL uses. I will outline both routines here.Key features in how it differs from Reddit PPL: 5x5 lifts are now 3x5. 1x5 deadlift is now 3x5 as well. Introducing 3x8 lifts for a moderate rep range. Different progression scheme for 3x5 and 3x8 lifts, which keeps the volume consistent without assuming linear progress. Rep ranges above 8 are listed as 8+ or 12+, to focus on quality over ...It tracks 12 weeks at a time, progresses weight per workout automatically, and is easier to customize. It is linked below. Push, Pull, Legs (PPL) routines offer a great template for achieving strength and physique goals while remaining flexible enough for the lifter's preferences.This is a high frequency, high volume, linear progression program, I appreciate that! I suggest GZCLP (3-4x a week), Reddit PPL (6x a week), or PHUL (4x a week). All three progra, It's fine to do 20-30 minutes of easy cardio 3-5 times a week. Exercise bike, Airdyne, walking or a , yes its good. I did it for 6-8 months and saw good gains. I did recently switch , Leg day: Squats, 5x3-5. Romanian deadlift, 3x8-12. Hipt, Key features in how it differs from Reddit PPL: 5x5 lifts are now 3x5. 1x5 deadlift is now 3x5, Oct 22, 2022 · Below are a list of our most popular routines: Reddit PPL. PPLUL. Dumbbell PPL. Bench, As a beginner you shouldn't copy the the routine of a, In today’s fast-paced world, time management is crucial for mainta, Because I had aesthetic goals, my lifts didn't went, View community ranking In the Top 5% of largest communities on Red, This page is an index for the various types of workout routine, The program is a six days per week pull, push legs split. Th, Well SS is a strength program, but you will get more mu, On my current PPL routine, I rotate between 2 differe, If you do low bar squats you strengthen all major m, A push/pull routine is not a PPL routine without legs. Push/pu, JeFit. You input your own routine. It's not a simila.